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Do You Know The History Of Trampolines As Exercise Equipment ?
The manufactured trampoline, as we know it today, was created by two men, George Nissen and Larry Griswold. Around 1935, Griswold, then the assistant gymnastics coach at the University of Iowa, and Nissen, a tumbler on the University of Iowa...
Finding a Recumbent Exercise Bike
There are so many exercise bikes available that it's easy to be overwhelmed. Spinning bikes, stationary bikes, dual action bikes, and recumbent bikes are probably some of the terms you've heard. It's almost as though you have to be a...
Home Exercise Workout Equipment
Life is busy. Between jobs, housework, family, and errands, the days fly by. Add into that the task of spending time going to the gym, and it just doesn't seem possible for a lot of us. Home exercise equipment and exercise videos are often a great...
Should You Join A Fitness Club?
If you feel a little intimidated about exercising with men in a big sweat-infused gym room, consider joining a ladies fitness club. Don’t worry- not all the ladies in the club are trim and physically fit. That’s why they’re there. You’ll find ladies...
Your Health and Your Weight
Healthy Living Through The Ages! Like a good friend, a good attitude towards fitness and nutrition doesn't abandon us as we age. It matures right along with us, evolving as our lives change. That means we don't have to give up the activities or...
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Inactivity, Not Aging Causes Most of our Health Problems
Just like the young, older people can gain many benefits from exercising. Life can be made a lot easier through improvements in strength, balance, coordination, and mobility. If the person has not exercised for a while, they must start slow. Even walking 10 minutes per day will give them great benefits.
Weight training is also a great option. Start them on a 20 minute program (3-4 exercises), and increase them from there as they adapt. Keep sets at 2-3, reps at 10-15, and the rest interval between sets at 90 seconds.
The facts:
- Improvements in fitness and oxygen consumption with training are similar for younger or older men and women. Though, an older person will generally start at a lower level and peak at a lower level than a younger person.
- Older subjects show greater gains in muscle oxidative enzyme activities.
- Aging appears neither to impair the ability to improve muscle strength nor prevent muscle growth.
- Exercise can help arthritic patients by increasing strength and mobility.
- Older people who exercise have:
- Higher VO2max values and half the expected decrease in VO2max due to age
- Higher HDL cholesterol and lower LDL cholesterol
- Enhanced glucose tolerance and insulin sensitivity
- Greater strength, reaction time, and a lower risk of falling
- Increased bone density (reduced chance of
osteoporosis)
Guidelines:
- Always get a medical examination and clearance before starting an exercise program.
- All equipment should be safe and inspected regularly for defects.
- Training equipment should be located in an uncrowded area.
- There must be adequate supervision by an experienced and registered trainer to ensure correct technique is used.
- Programs should start with regular stretching and strengthening exercises, with a progression to more dynamic aerobic activities. Cycling and swimming are recommended over jogging.
- Older people are generally less tolerant of environmental stress so restrict training in extreme temperatures.
- Until they are experienced in weight training, only use exercises that require them to keep both feet on the ground (e.g. Squats instead of Lunges). This will reduce their risk of falling and injuring themselves.
- Ensure all abdominal work is done on the floor and not on the Swiss Ball.
- Only light lifting should be done above the head.
- No isometric exercises.
Copyright 2005 Raymond Kelly
About The Author
Raymond Kelly has worked extensively in the health and fitness industry for over 15 years. He has a degree in Exercise Science and is a Level 2 Strength and Conditioning coach. His latest web site can be found at http://www.free-online-health.com.
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